Warm up: Wrist and Rack position stretches, bottom of squat holds
1. Every 2:30 minutes for 5 Sets:
4 Front Squats (Start around 70-75% of your max and Increase weight each set)
2. For Time:
500, 400, 300, 200, 100 Meter Run
10, 8, 6, 4, 2 Lunges with Barbell overhead
10, 8, 6, 4, 2 Burpees over the bar
*1st Round is 500 Meter Run, 10 Total Lunges, 10 Burpees over the bar….*
CrossFit Havoc 